healthy living

Sweet, decadent and ultra-fudgey, these almond flour brownies are sinfully delicious. And did I mention gluten-free with little refines sugar?

As an adult, I’ve had an obsession with the perfect brownie, which may have stemmed from growing up in an Asian household where I was surrounded by red bean desserts, and other no chocolate items! The definition of a brownie is something that is sinful and requires a cold glass of milk to wash it down with(coconut for me!)

This brownie is a new HACK. Made with Almond flour, I have now made a healthier brownie that I am happy to share with my child and family. If you are looking to make it completely without refined sugar, you can omit the semi-sweet chocolate chips and add cocoa nib but I can’t promise the same result.

Just a reminder, the butter is to be browned and the batter needs to sit in the fridge doing its magic for at least 24hours before going into the oven. Happy Baking!

Ingredients:

71g butter, melted

1 Cup of xylitol

1/4 -1/2 cup of Coconut sugar(I recommend ¼ cup because of the chocolate chips but if you want it a little bit sweeter, you can experiment up to ½)

At this point, you can add other ingredients to pimp out your brownies (i.e. semi sweet chocolate chips & sour cherries, white chocolate & cranberries, walnuts) But if you are a brownie purist, keep it classy.

Put batter in the fridge for 24 hrs, if you are desperate to try them sooner, put in the freezer for 2 hrs.

The next day: Preheat the oven to 180°C. Grease an 8″ square pan or to make your life easier, line the pan with wax paper and enough so you can extract the brownies once its cooled.

Pour the batter into the prepared pan, spreading it to the edges.

Bake the brownies for 33 to 38 minutes, until the top is set. Use a toothpick inserted in the center-if it comes out nearly clean, with perhaps a few wet crumbs, its ready.

Remove the brownies from the oven and cool them for about 15 minutes before cutting. Once the brownies are cool, cover them tightly with plastic. Store at room temperature for several days; freeze for longer storage.

Flow and Learn to Move Better.

Burn Fat, Build Muscle, and Get Back to Your Primal Roots

Dublin-Recently featured in The Irish Times as one of Five Ways to Get Fit this Fall

Animal Flow is an innovative new fitness program that combines ground-based movement with elements of various body-weight training disciplines to create a fun, challenging workout that emphasizes multi-planar, fluid movement. Athletes and fitness enthusiasts of all levels will find significant benefits from the practice.

All animal movements place the body in a “four pillar” position, meaning your hands and feet are touching the floor. By using animal forms for exercise you will be experiencing Animal Flow’s unique multi-planar technique. Exercise becomes more fluid rather than compartmentalized.

Where did the Animal Flow method come from? Who developed it and why?

Animal Flow was created by Mike Fitch and his personal journey into bodyweight disciplines. Animal Flow is a combination of his experience with gymnastics, Parkour, hand balancing, circus arts, breakdancing, and traditional progressive body weight training.

While each of the bodyweight disciplines is unique in its own way, they all share common elements. One of these is the concept is “flow” where you seamlessness link the movements together. These movements are powerful for improving the function of the human body.

So who can do Animal Flow?

Animal Flow is for everyone. No matter your age, fitness level, you will notice a change in the way you move.

Of course if you have an injury or recovering form a medical condition, you should consult your physician to get the green light.

Where you may have seen Animal Flow?

Animal Flow has been featured and covered by media all over the world, from IDEA Fitness Conference, Wellfest.ie, The Independent, ECA World Fitness Conference, CBS New York, LA Times, The Doctors, and Mens Health. Last year WellFest had Animal Flow workshops featuring Master Instructor Richard Scrivener from the UK.

Where can I take Classes in Ireland?

NEW CLASS SCHEDULE (updated as of May 2018)

SAT: 11:00-12:00 Intermediate Flow (Must have taken one Beginner class)

Workshops on Monthly so make sure to follow me on Instagram for the most updated workshops and classes.

There are also other amazing instructors certified in Ireland at the Irish Strength Institute, Pilates Limerick, Setanta Fitness, and independently. Don’t worry if you can’t find an instructor near you, more are getting certified soon(as you can see from below!)

Here are some other instructors doing classes in Dublin if my schedule doesn’t suit:

Taught by L1 Certified Instructor and winner of IUKL World Kettlebell Championships Maria Moran at 7am every Thursdays. Maria does a great blend of mobility and Animal Flow moments. You won’t be disappointed.